5 Quick and Easy Lunch Recipes for Busy Days

Recipe 1: Chicken Salad Wrap

For a quick and easy lunch option that's also delicious, try this chicken salad wrap.

Ingredients:

• 2 cooked chicken breasts, shredded
• 1/2 cup of mayonnaise
• 1/4 cup of plain Greek yogurt
• 2 tablespoons of freshly squeezed lemon juice
• 2 tablespoons of fresh chopped dill
• Salt and pepper to taste
• 4 large tortilla wraps
• 4 leaves of lettuce
• 1 large tomato, sliced

Preparation steps:

1. In a large bowl, mix the shredded chicken, mayonnaise, Greek yogurt, lemon juice, dill, salt and pepper until well combined.
2. Place a tortilla wrap on a plate and place a lettuce leaf in the center.
3. Spoon the chicken salad on top of the lettuce and add slices of tomato on top.
4. Roll up the tortilla wrap and slice in half.

Optional variations and substitutions:

• Substitute Greek yogurt with sour cream or plain yogurt.
• Add diced cucumbers or sliced onions for extra flavor and crunch.
• Use whole wheat or spinach tortilla wraps for a healthier option.

Recipe 2: Veggie Pasta Salad

This veggie pasta salad is a quick and easy lunch option that is also packed with nutrients.

Ingredients:

• 8 oz of whole wheat pasta
• 1 large zucchini, diced
• 1 large red bell pepper, diced
• 1 cup of cherry tomatoes, halved
• 1/2 cup of pitted kalamata olives
• 1/4 cup of red wine vinegar
• 2 tablespoons of extra-virgin olive oil
• Salt and pepper to taste

Preparation steps:

1. Cook the pasta according to the package instructions and drain.
2. In a large bowl, mix the pasta, zucchini, red bell pepper, cherry tomatoes, and kalamata olives.
3. In a small bowl, whisk together the red wine vinegar, extra-virgin olive oil, salt, and pepper.
4. Pour the dressing over the pasta mixture and mix until well combined.

Optional variations and substitutions:

• Add some crumbled feta cheese for extra flavor.
• Substitute cherry tomatoes with diced grape tomatoes or diced canned tomatoes.
• Use other pasta shapes like penne, fusilli, or rotini.

Recipe 3: Tuna Salad Lettuce Cups

For a light and refreshing lunch option, try this tuna salad lettuce cup recipe.

Ingredients:

• 2 cans of tuna, drained
• 1/2 cup of mayonnaise
• 2 tablespoons of freshly squeezed lemon juice

2 tablespoons of fresh chopped cilantro

• Salt and pepper to taste
• 8 lettuce leaves
• 1 large avocado, diced
• 2 tablespoons of diced red onion

Preparation steps:

1. In a large bowl, mix the tuna, mayonnaise, lemon juice, cilantro, salt, and pepper until well combined.
2. Spoon the tuna mixture onto each lettuce leaf.
3. Top each lettuce cup with diced avocado and red onion.

Optional variations and substitutions:

• Substitute cilantro with fresh parsley or basil.
• Add some diced celery or diced pickles for extra crunch.
• Use whole wheat crackers or pita chips for dipping.

Recipe 4: Egg Salad Sandwich

Egg salad is a classic lunch option that is quick and easy to make.

Ingredients:

• 6 hard-boiled eggs, peeled and chopped
• 1/2 cup of mayonnaise
• 1 tablespoon of Dijon mustard
• 2 tablespoons of fresh chopped dill
• Salt and pepper to taste
• 8 slices of whole grain bread
• 4 leaves of lettuce
• 1 large tomato, sliced

Preparation steps:

1. In a large bowl, mix the chopped eggs, mayonnaise, Dijon mustard, dill, salt, and pepper until well combined.
2. Toast the slices of bread.
3. Place a lettuce leaf on 4 slices of bread.
4. Spoon the egg salad mixture on top of the lettuce.
5. Add slices of tomato on top of the egg salad.
6. Top with the remaining slices of bread.

Optional variations and substitutions:

• Add diced celery or sliced red onion for extra crunch.
• Substitute whole grain bread with whole wheat pita pockets.
• Use boiled eggs for a healthier option or substitute with scrambled eggs.

Recipe 5: Avocado Toast

For a quick and easy lunch option that's also filling, try this avocado toast recipe.

Ingredients:

• 2 ripe avocados, pitted and mashed
• 1 tablespoon of freshly squeezed lemon juice
• Salt and pepper to taste
• 4 slices of whole grain bread
• 4 cherry tomatoes, halved
• 2 tablespoons of crumbled feta cheese

Preparation steps:

1. In a small bowl, mix the mashed avocado, lemon juice, salt, and pepper until well combined.
2. Toast the slices of bread.
3. Spoon the avocado mixture onto each slice of toast.
4. Top each slice of toast with halved cherry tomatoes.
5. Sprinkle crumbled feta cheese on top of the tomatoes.

Optional variations and substitutions:

• Add some sliced red onion or diced jalapeno for extra flavor.
• Substitute whole grain bread with a bagel or English muffin.
• Use other toppings like boiled eggs, smoked salmon, or scrambled eggs.

Conclusion

In conclusion, having quick and easy lunch recipes at hand can save the day for busy individuals. The 5 recipes discussed in this article are delicious, quick, and easy to make, and are perfect for a nutritious and satisfying lunch. From chicken salad wraps to veggie pasta salads, there is something for everyone. Give these recipes a try and never stress about lunchtime again.